Achieving a Healthy Weight

Advice from the National Lipid Association Clinician’s Lifestyle Modification Toolbox

A Healthy Weight has Great Health Benefits!

 Decreased risk of heart disease
 Decreased risk for type 2 diabetes
 Decreased risk for breathing problems while you sleep (obstructive sleep apnea)
 Decreased risk for many cancers
 Feeling better and having more energy
It is never too late to start!

Balance Food and Activity for a Healthy Weight

Eating healthy foods is important for your wellness, but losing weight really depends on the amount of food you
are eating over time. If you eat more calories than your body needs on most days, those calories are stored as
fat. The only way to lose weight is to eat less than what your body burns for fuel. This causes your body to turn
to the stored calories (fat) for fuel.

Helpful Tips for a Healthy Weight

It is best to work on changing only 1–2 behaviors at a time. The key is not to think that you are “going on a diet.”
Your goal is to learn life-long habits and make changes that will last.

Do not skip meals, especially Do not drink your calories.

breakfast. If you skip a meal, you may Sugary drinks like soda, juice, lemonade,
feel very hungry and may eat larger sport drinks, and sweetened coffees
amounts of high-fat, high-calorie have many calories. It is best to
foods later. Eat within an hour of drink water. Coffee and tea with
waking up, and again about no sugar are okay. Calorie-free
every 4 hours (small meals). flavors added to water or
You should also avoid eating diet soda on occasion are okay,
too late in the evening (about too. Limit skim or low-fat milk
2 hours before bedtime). to no more than about 2 cups
(16 ounces) per day.
Eat smaller amounts at meals Eat mindfully.
and snacks. A great way to do this Reduce distractions and be
is to eat off a smaller plate (no bigger “present” while eating. Turn off
than 9 inches) at meals. If you still feel electronics, put away papers, and sit
hungry, choose vegetables for your second down to your meal. You will enjoy your
serving. For snacks, measure out one food more and you may eat LESS.
portion to avoid over-snacking.
At mealtimes, fill at least ½ your plate with vegetables. Move your body every day.
Start with a salad of leafy, green vegetables with no more Physical activities that make your heart beat faster
than one tbsp dressing. Fill at least half your plate with will help you reach a healthy weight and keep your
vegetables. Non-starchy vegetables are filling and have a heart healthy. Increase your current activity level
lot of fiber, vitamins, and minerals. slowly with a goal of at least 30 minutes most days
of the week.

A registered dietitian nutritionist (RDN) can help you make a heart-healthy meal plan that works best for your
lifestyle and support you in your nutrition journey. Talk with an RDN for the answers to your nutrition questions.

This information is provided as part of the Clinician’s Lifestyle Modification Toolbox courtesy of the National Lipid Association.